Discovering Vitality Through Acupuncture, Exercise and Food

Rebecca Schirber Licensed Acupuncturist




Posted by Rebecca Schirber on August 3, 2013

Whole Foods for Whole People

Berkshire County, MA

Health Care providers and nutritional experts agree that a healthy diet is of critical importance to healthy living and longevity. But in these busy times, we are not always able to buy and prepare foods that support and nurture us. As a food innovator, I can offer guidance and assistance. Working together, we can develop tools and strategies to help you achieve your health goals.

Return to Wellness
Many people feel overwhelmed by special dietary needs. However, the need to make fundamental changes in food choices can also be an opportunity for personal growth. The challenge of making and sticking with dietary adjustments can be eased by working with a professional. For over three years, I have prepared daily menus and meals for 60 people who practice a whole food vegetarian or vegan diet, with a substantial raw component. I believe this is the diet of the future, one that can offer sustained health benefits. I also have extensive experience preparing menus and meals for people with diabetes, cancer, food intolerances, and other serious health concerns. Call Rebecca (410-868-5178) today, let’s start you on a path to a longer livelier life.

Here is a sampling of my innovative recipes.  Click on the dish name and for your convenience a window will open with a word.doc copy of the recipe.  To view recipes before accessing word.doc scroll down this web page.


      • Main Dishes

Broccoli Stroganoff

      • Meat

Goat Shank (Cabrito)–Wet Roasted (C)

      • Hors d’oeuvres

Fig and Cashew Cheese with Marinated Onions

      • Salads

Raspberry Vinaigrette

Zesty Cilantro Corn Salad

Lemon Basil Zucchini Salad

Raw Greens

Raw Bok Choy

Quinoa Tabouli Salad

Curly Summer Squash Salad

Cucumber Mint Salad

Mint Yogurt Cucumber Salad

Sage Summer Squash Salad

Spicy Raw Turnip

Fennel Pear Salad

Seaweed Salad

Patty Pan Squash Salad

      • Soups

Good Old Fashion Vegetable Broth

Bone Stock

Quick Breakfast Vegetable Soup

Thai Red Lentil Soup

Red Lentil Soup

      • Side Dishes

Creamy Millet

Chrispy Millet

      • Sauces


      • Cooked Vegetable Dishes

Stewed Greens

Garlic Scapes

Greens with Currents

      • Desserts

Coconut Pudding Pie

Rhubarb Chia Pudding

Coconut Peach Chia Seed Pudding

Chia Pumpkin Pudding

Chai Pumpkin Cheesecake

Going Beyond Wellness Rhubarb Cake

      • Snacks

Going Beyond Wellness Hummus

Yellow Tomato Salsa

      • Breakfast

Rebecca’s Potato Crab Apple Pancake

Rebecca’s Potato, Crab Apple Summer Squash Pancakes

Zucchini Potato Pancakes

Crab Apple Pancakes

Contact me at 410-868-5178 or by emailing Rebecca.Schirber@gmail.com to begin receiving help in designing menus and recipes ingenuously intended for you health needs.

Scroll down to view recipes

Broccoli Stroganoff (C)

Slow food
Serves 4-6 if used for a main dish
Serves 8-10 servings if used as a side dish

Onion—3 C sliced (1 pound)
Mushrooms—6-7 C sliced (3/4 -1 pound)
Broccoli—7-8 C cut in large pieces (+/-1 1/2 pound)
Olive oil—2 Tbls
Soy Sour Cream—2-3 Tbls
Vege Sal or Sea Salt—2 tsp to taste
Black and White Pepper to taste (Optional)
“Tofu Chicken” (Optional) see directions below

In a heavy bottom casserole pan heat the oil, add the onions and caramelize; brown on medium heat, stirring occasionally until they are golden brown (caramel colored or darker). Add the mushrooms stir and cover, move to the oven and cook for 30-90 minutes (300-350F) stirring occasional until onions and mushrooms are well integrated.

Near the time of serving; steam the broccoli, stir the sour cream into the onion and mushroom mixture, if using “tofu chicken” add it now. Just before serving add broccoli and gently toss.

Tofu “chicken” (C)

Compliments of Katherine Miller, Kosmic Kitchen
Can be made ahead of time.
The texture of the tofu will vary depending on how firm it is. Letting the tofu drain before cutting it up helps it to get crispier and chewier in the oven. Stand the cake of tofu upright in a bowl in the fridge on paper towels for a few hours, or for maximum effect, place a little pressure on it with a plate and a weight; you can also freeze the tofu which changes the texture completely, making it chewier in a spongy kind of way. Take the whole package and put it in the freezer, when you are ready to use it thaw it out in the fridge for a day, gently squeeze out most of the water, and then cut into pieces.

Firm Tofu—4-6 servings (1 14-16 oz)
Bragg Liquid Aminos or soy sauce—1 1/2 Tbls
Garlic powder—1 tspBlack pepper—1/2 tsp
Olive oil—2 Tbls

Pre-heat oven to 400F, place tofu strips in a mixing bowl and toss with seasonings. Once marinated for 10 minutes or longer, place on an oiled baking sheet and bake until golden brown and crispy, about 20 – 30 minutes.

Goat Shank (Cabrito) – Wet Roasted ©

4 Goat(milk fed) Shanks (Cabritos)

1 red onion with tops

1 bunch scallions with tops

3 shallots

4 cloves of garlic

1 Tbls oregano

1 Tbls mint

1 tsp cumin

1 tsp salt

1 tsp pepper

Put goat shanks, and rest of ingredients into a heavy baking dish, barely cover with water, cook in oven at 325 degrees for 1 ½ hours, check for tenderness, continue to cook until tender but do not dry out.

Raspberry Vinaigrette (C)

½ pint of fresh raspberries

¼ cup of Olive Oil

2 T dark balsamic vinegar

Salt and Pepper to taste

Combine the oil and vinegar with a whip. Add the raspberries and smash and gently whip. Keeps well covered in the refrigerator.

You can simply washed and cut up 2 heads of red lettuce, added ¾ pints of blue berries and tossed with all whole recipe of the vinaigrette, this makes a delicious simple salad. And of course you can other ingredients such as nuts, shredded carrots, red onions…

You can substitute other fruit and berries for the raspberries.

Zesty Cilantro Corn Salad ©


6 ears of corn, cut corn off the cob

2 cups Turnips or summer squash, diced– 4 med turnips or 3-4 summer squash

1 green pepper, small diced

1/2 lemon, juice and zest of the peel, shave and dice peel or use zester, discard the tip of the lemon, the white is bitter

1 tablespoon Grape Seed Oil

11/2 tsp Umeboshi Vinegar or White Vinegar

1/2 bunch cilantro, diced

Salt & fresh ground Pepper,

Instructions: Toss everything together serve at room temperature. If something more is needed try adding a drop of maple syrup. Makes approximately 5-6 cups.

Lemon Basil Zucchini Salad (C)

Makes 8 large servings—about 2 quarts

3 small to medium Zucchinis

1 bunch green onions

2 bulbs fresh garlic

Zest of one lemon

¼ cup diced olives

1 handful of fresh basil, 3-4 stems of leaves, cut in thin ribbons

1 T olive oil

¼ tsp. Salt

Match stick the zucchini, put in a strainer and let them weep and drain. Thin slice the green onions on the diagonal, smash and dice the garlic, massage the garlic with the salt. Heat the oil in a thick bottomed pan add the garlic and sauté until it starts to become sticky, turn it off and toss in the green onions. While the onions and garlic are still warm toss immediately onto the match sticked zucchini, add the basil, lemon zest and olives, gently toss and serve.

Raw Greens (C)

Serves: Approximately 6

Ingredients; One bunch green, washed, drained, stems removed (save stems for soup)1/8 tsp. salt

Instructions: Shred greens into 1/8″ ribbons. Massage salt into kale for

two to three minutes. Let stand for one hour. During this time, check to see that greens are breaking down. They should appear wilted and should be releasing liquid. Massage again if necessary. When they’ve reached the desired state, squeeze to drain off liquid.

Option #1 Avocado cubes, cherry tomatoes and lemon (for flavor and

to keep avocados from browning)

Option #2 Diced red pepper, pine nuts and olive oil

Option #3 Diced, pitted kalamata olives, cherry tomatoes and olive oil

Option #4 Diced shallots rubbed with olive oil and currants

Just prior to serving, choose ingredients from the options list that go well with the meal being served. Salt and pepper as desired, keeping in mind the greens are already salted. Be sure to eat soon after preparation.

Raw Bok Choy & Red Pepper Salad ©

Serves: Approximately 6


One bunch bok choy, washed, drained,

1/8 tsp. salt,

1/2 red pepper, diced

1 small red onion, thinly sliced

1T Toasted sesame seeds

2 tsp toasted sesame oil

1 tsp rice vinegar

Instructions: Cut bok choy into 1 inch pieces. Massage salt into bok choy for two to three minutes. Let stand for one hour. During this time, check to see that greens are breaking down. They should appear wilted and should be releasing liquid. Massage again if necessary. When they’ve reached the desired state, squeeze to drain off liquid. Just prior to serving, mix in other ingredients. Salt and pepper as desired, keeping in mind the greens are already salted.

To toast sesame seeds, wash seeds by dousing them in water, rub them in your hands 2-3 times, drain and refresh the water until is clear, lift the sesame seeds out of the water (sand and debris will fall to the bottom). Roast them in a dry frying pan—heat the pan before adding the wet seeds, stir and shake the pan so seeds roast evenly until they turn slightly gray, and crush easily between your fingers.

Quinoa Tabouli Salad ©

Cooked Quinoa, for this salad to get the quinoa dry and fluffy rinse the quinoa, drain, roast in a dry pan while you are boiling the water, add salt and boiling water, 1 cup grain to 1 1/2 cup water.

Mint, diced

Parsley, diced

Green Onions, diced

Garlic, minced

Umeboshi vinegar, very little

Lemon Juice, this is the key ingredient, enough to enliven it.

Olive Oil

Salt and Pepper to taste

Curly Summer Squash Salad ©

Summer Squash



Red Onion

Red Pepper

Olive Oil



Lime Juice

Salt and Fresh Ground Black Pepper

Put the veggies through a Spirala machine or match stick them and toss with olive oil, diced/smashed sage and basil, and lime juice. Salt and pepper to taste.

Cucumber Mint Salad ©

Serves 4-6

1 small onion, thinly sliced

3-4 small cucumbers thinly sliced

1/2 T grape seed oil

1 tsp white balsamic vinegar

Mint—3-4 dried crushed or 1 small handful fresh diced

Vege-Sal or salt

Black pepper, fresh ground

Thin slice the onions, toss with 1/4 tsp vege-sal or salt, set aside. Wash and slice cucumbers. Toss cucumbers, salted onions, grape seed oil, vinegar, mint, taste and salt and pepper to taste.

Mint Yogurt Cucumber Salad (C)

Makes 6 very large servings—about 1.5 quarts of salad

4 medium cucumbers

1 medium red onion

3-6 oz. Sheep’s milk yogurt, 3-Cornor Field Farm

2 T white balsamic vinaigrette

1 handful of mint leaves, about 3-4 stems of leaves, sliced into ribbons

2 tsp. salt

Peel strips on the cucumbers, this leaves some pretty green, while allowing you to remove peel that is course. Slice thin toss with salt and put in a strainer to weep. Slice the red onion (for this recipe, because new red onions can be sharp/rather than sweet, I sliced them thin and poured boiling water over them and let them sit for 20 minutes. Drain onions and cucumbers and toss with mint, vinegar and yogurt.

Sage Summer Squash Salad ©

Serves 4-6

1/2 Summer squash, thinly sliced

1 small onion, thinly sliced

1/2 T olive oil

1 tsp apple cider vinegar

Sage 3-4 dried crushed or 1 small handful fresh diced

Zest from one lemon

Vege-Sal or salt

Black pepper, fresh ground

Thin slice the onions, toss with 1/4 tsp Vege-Sal or salt, set aside. Wash and slice summer squash. Toss squash, salted onions, olive oil, vinegar, mint, lemon zest, taste, add salt and pepper to taste.

Spicy Raw Turnip—Tomato Salad ©

Serves: Approximately 4-6


2 cups Turnips, diced– 4-6 med turnips

2 cups fresh, Tomatoes—diced just before serving—2-3 med tomatoes

2 Green Onions, diced

1/2 cup celery, diced—use leaves and center stalks

1/2 jalapeño, seeded and veined and diced

1/2 lemon, including the peel, cut the tip of the lime off getting all of the white at the bases of the lime, the white is bitter

½ clove raw garlic, chopped

2 tsp Grape Seed Oil

2 tsp tsp Umeboshi Vinegar or White Vinegar

Basil 12 leaves and Sage 6 leaves, cut small

Vege-Sal & White Pepper to taste

Instructions: Dice turnip, celery and green onions, massage with 1/8 tsp. of vege-sal or salt, let sit. Blend 1/2 lemon chopped small, jalapeno, grape seed oil, and umeboshi vinegar to make dressing. Toss dressing with turnips, celery herbs and green onions. Just before serving dice tomatoes and toss with other veggies If something more is needed try adding a drop of maple syrup.

Fennel Pear Salad ©


Serves: 6 to 8


1 fennel bulb, cored and thinly sliced
1 tsp. salt or Vege-sal
2 pears, cored and thinly sliced
1 tbs. lemon juice
1/2 red onion, thinly sliced

2 tsp. light balsamic vinegar
2 tbs. grapeseed oil


Massage with 1 tsp. salt or Vege-sal for one minute

Toss with 1 tbs. lemon juice.

Toss fennel, pears and red onion with dressing ingredients. Serve at room temperature.


This salad makes a truly beautiful presentation.

Seaweed Salad ©


Serves: 6 to 8


3 tbs. arame
1/2 c. carrots, cut in matchsticks
1/2 c. beets, cut in matchsticks
1/2 c. radishes (any kind – daikon, black, red, etc.), cut in matchsticks
2 scallions, thinly sliced on the diagonal

1 scallion
1 tsp. umeboshi vinegar
1 tbs. grapeseed oil

3 tbs. toasted sesame seeds, optional


Soak arame in one cup of water for one hour.
To use the seaweed, carefully skim the seaweed off the top, as arame tends to be quite sandy. The water left behind can be used to water a favorite plant.

Blend all ingredients until smooth.

Toss the raw veggies together with the strained seaweed and the dressing. Let the mixture rest for 40 minutes before serving. Sprinkle with sesame seeds, if using.

This unusual salad has a flavor that grows on you! It lasts nicely in the refrigerator for several days.

Good old fashion vegetable broth ©

Serves: Makes one gallon

Mixed vegetables to equal approximately 5 1/2 cups – 7 cups

(Use vegetables such as onions, leeks, garlic, carrots, celery, fennel and parsnips. Do not use vegetables from the cabbage/broccoli family.)

1/2 T salt or Vege-sal
2/3 gal. cold water

The week prior to preparing the broth, collect all good, clean bits and ends of vegetables. Keep the vegetables, uncooked, in a plastic bag or container in the refrigerator.

When the time is at hand to make the broth, rinse and chop the saved vegetable bits and ends, along with other uncooked vegetables, to equal 5 1/2 cups or more.

Place the chopped, clean vegetables in a soup pot and cover with 2/3 gallon of COLD water. Add the salt or Vege-sal.

Cover and bring broth to a boil. Lower heat and let simmer for at least 1 1/2 hours and up to 4 hours. (The longer, the better.)

Pour broth through strainer, pressing on solids to remove as much liquid as possible. Discard (or compost) cooked vegetables.

Use broth in soups, stews and gravy. Store leftover broth in covered container in the refrigerator, where it will keep for about a week. The broth also freezes well for up to two months.

Bone Stock ©

1 ½ lbs. of bones

8 cups of water

3 T vinegar, any kind; you can also use lemon or lime juice

2 tsp of salt

      • Rinse the bones,
      • place in a 3 quart stock pot or other heavy bottomed pan.
      • Add vinegar and salt bring to a boil slowly.
      • Turn down the heat and let soup simmer on the stove for several hours (4-12 the longer you leave simmering the more nutrients and minerals will be released from the bones.)
      • Add water as needed.
      • After 4-8 hours of cooking remove the bones and you have a great bone broth.
      • This recipe can be made in a crock pot.
      • If you chill this broth the fat will float to the top and be easy to remove.
      • This broth will be thick and congealed—that is calcium and minerals, don’t confuse this consistence with fat, the small amount of fat will be more yellow and on the top of the broth.
      • You can remove the bones store them in the freezer to be used at a later date with the above ingredient to make another broth.
      • If you have tired (still contain nutrients but not suitable to use in other dishes) veggies, cut them up and add them with the bones for a veggie/bone broth.
      • This broth can be put aside in small servings in the freezer and added to vegetable soup to add nutrients and support to your favorite soup recipe.

Quick Breakfast Vegetable Soup

For Menopause Support ©

Make Bone Stock Recipe, store it in the refrigerator or freezer then each morning warm it up, add left over vegetable and

Green onions

Sprouted mung or adzuki beans

Braggs or soy sauce

Sambal oelek (ground fresh chili paste) in the Asian aisle of most grocery stores.

Roasted walnuts—break pieces and warm in a medium heat dry fry pan–watch careful.

Thai Red Lentil Soup ©

EnlightenNext Kitchen / Rebecca Schirber


Serves: 10 – Makes one gallon


1 3/4 c. red lentils, sorted and washed
2 inch strip of kombu (seaweed)
2 1/4 lbs. butternut squash, peeled, seeded and cut into smallish pieces
1 1/2 c. onions in large dice
1/3 c. grapeseed oil or coconut oil
Salt to taste (about 1/2 tbs.)
2 14 oz. cans coconut milk
1 1/2 tbs. Maesri (or brand of your choice) red curry paste


In a generous pot, cover lentils with water, add kombu and bring to a boil. Simmer for 30 to 40 minutes until soft.

In a large soup pot, saute squash and onions in grapeseed or coconut oil with salt. When squash and onions are starting to soften, add the curry paste. Add the coconut milk and cook until squash and onions are completely soft. When the lentils are ready, add them to the rest of the soup. Puree until smooth. Add water to bring to desired consistency. Salt to taste.

CAUTION: red lentils tend to burn easily. Heat soup over low flame.


Side dishes for Thai Red Lentil Soup:

Wehani Rice pilaf
Steamed Greens
Spinach Salad
Red Cabbage Salad

Red Lentil Soup©

EnlightenNext Kitchen / Becky Schirber


Serves: 10 Makes one gallon


2 1/4 c. red lentils, sorted and washed
2 inches kombu (seaweed)
1 onion, diced
5 garlic cloves, crushed
Salt (1 1/2 tbs. or to taste)
40 oz. tomatoes, crushed
1/3 c. olive oil
Cilantro, chopped
1 tsp. balsamic vinegar (optional)


In a large pot, cover the lentils with water, add kombu and bring to a boil. Simmer for 30 to 40 minutes until soft. Do not use excessive water when cooking lentils. In a generous soup pot, saute onion and garlic in the olive oil with the salt. When the onions are soft and lentils are ready, add lentils to the onions. Add the tomatoes, stir and add water if necessary. Taste for salt and add more if needed. Add cilantro just before serving. Add balsamic vinegar ONLY if a tarter taste is desired.


Butter lettuce
Pears, sliced and tossed with lemon juice
Feta cheese
Toasted maple walnuts
Raspberry Dressing
Steamed cauliflower & snow peas

Pesto ©

2 cups basil, firmly packed

2/3 cup parsley, firmly packed

2/3 cup cashews

3 T olive oil

1 T umeboshi vinigar

1 tsp salt


Put all ingredients in a blender or food processor and blend/process until desired texture, smooth. Cashew pesto seems to stay greener longer. Makes 2 cups.

Creamy Millet ©

EnlightenNext Kitchen / Rebecca Schirber


Serves: 10


1 c. millet, rinsed
1 tsp. salt
2 tbs. olive oil
1 c. yellow onion, in large dice
1 c. cauliflower, cut in small bite-sized pieces
4 c. water


Sauté onions in salt and olive oil until slightly warmed. Add cauliflower. A few minutes later, add millet, toasting slightly. Add water and bring to a boil. Once the millet mixture is boiling, reduce heat, cover and stir often until tender (about one hour). This creamy millet can be served as is or turned into crispy millet. (See recipe for Crispy Millet.)

If creamy millet will be used as crispy millet, pour into flat dishes as soon as millet is tender and let cool and congeal for at least 2 hours.

Crispy Millet ©

EnlightenNext Kitchen / Rebecca Schirber


Serves: 10 or more


1 recipe for Creamy Millet
(See recipe on Guido’s website.)


Preheat oven to 350 degrees
Convection ovens: 300 degrees

Once creamy millet has been allowed to cool and congeal, cut into desired shapes and place on a greased cookie sheet. Cut shapes according to how they will be used, such as: small triangle shapes for dipping, larger triangle shapes to serve with a ratatouille sauce, thin, flat squares and rectangles for pizza and open face sandwiches, etc.

Space millet shapes apart from each other, spray with grapeseed or olive oil and bake for up to one hour. Check to see if millet shapes are done after 45 minutes. The longer they bake, the crispier they will become, but take care not to bake them for too long or they will dry out.

Stewed Greens ©

Rich and tender

Serves 6 to 8


2 pounds green, including stems, collards are best but other hardy greens such as kale may be used.

4-6 cloves of garlic, crushed and chopped

1-2 T olive oil

Salt to taste (1tsp, Bragg Liquid Amino may be used)


Cut the greens crosswise into ½-inch strips and rinse in plenty of cold water. Lift the greens out of the water, transfer to a strainer and set aside to drain. Steam greens for 20 minutes. Crush, peel and small dice garlic.

Heat olive oil in heavy bottomed nonreactive pan, add garlic and salt then sauté garlic until slightly golden. Stir in steamed greens and cook over medium heat for one hour, stirring occasionally( do not add any water, unless absolutely necessary) . Greens will be tender, adjust flavor before serving by adding salt or Bragg Liquid Amino.

Garlic Scapes ©

Best form of Garlic, as hard as that is to believe, this garlic is rich and sweeter than any other.

Makes 6-8 servings

6-10 Garlic Scapes, washed and tough end trimmed. (You can snap the tough end off, just as you would asparagus.)

Olive oil


Heat oven to 350 degrees, toss whole garlic scapes in olive oil and Vege-Sal, place spread out on a cookie sheet. Bake scapes in 350 degree oven for 5-10 minutes, until golden brown.

Serve whole, use leftovers in egg dish, great as a garnish -for other dishes, such as fresh corn salsa, sprouted lentil salad…you can chop the garlic into small pieces, toss in olive oil and bake as stated above, check at 4 minutes, remove when golden brown. They can get pretty dark and still taste good.

Greens with Currents ©

Mustard, Kale and Kohlrabi Greens


Olive Oil, Grape Seed Oil

Organic Currents

Sea Salt

According to Chinese Medicine – in spring bitter greens are eaten for their expansive ascending qualities. The concentrated sweet of the currents plays two roles; they have a rising quality and in this case they balance the dish so that even children can enjoy it. This being a new tradition I wanted to make it accessible to children.

Coconut Pudding Pie ©

EnlightenNext Kitchen / Rebecca Schirber


Serves: 6 to 8


1 c. almonds
1/8 tsp. salt
1/2 tsp. almond extract
3 Medjool dates, pitted, about 3 tbs.

1/4 c. arrowroot or corn starch
7 oz. water
1 14 oz. can coconut milk
1/8 tsp. salt
1 tsp. vanilla extract
1/3 c. maple syrup (or to taste)


Grind almonds, salt and almond extract roughly in a food processor or blender. Add dates one by one until incorporated. The texture of the crust can be as rough or fine as desired.

Press almond/date mixture into pie plate or other form pan.

Dissolve arrowroot or cornstarch in the water.

Heat coconut milk and salt in pan over moderate heat, bringing to a boil. Whisk in arrowroot mixture, lower heat and cook until thick.

Remove from heat, add vanilla and maple syrup to taste.

Cool pudding briefly; pour into crust. Serve warm, room temperature or chilled. This pie keeps well in the refrigerator for some time.

Rhubarb Chia Pudding ©

2 cups raw, chopped rhubarb

2 T maple syrup

1 T and 2 tsp coconut oil

Chop 2 cups rhubarb and sauté in covered pan, on medium heat, with 2 T of maple syrup for 15-20 minutes until soft, DO NOT ADD ANY WATER J. While sauce is till hot whip in the 1T plus 2 tsp of coconut oil.

5 oz coconut milk

3 T maple syrup

Pinch of salt

3 T chia seeds

Mix in med bowl 5 oz. coconut milk, 3 T maple syrup, 3 T chia seeds, (you can get these at Guido’s and the Berkshire coop in the bulk sections) and a pinch of salt. Let sit until the chia seeds soak up the liquids and become plump and have a pudding texture. When rhubarb sauce is cooled mix with chia seed mixture, stir well and chill.

Serve chilled makes 3 or 4 – 3 oz servings.

Coconut Peach Chia Seed Pudding ©

1 can (14oz) coconut milk

6 T chia seeds

3 T maple syrup

2-3 cups peaches,

¼ tsp salt

1 ½ tsp vanilla

2 T coconut oil (you can increase this if you’d like)

Mix the Chia seeds, coconut milk, salt together, let sit or chill in refrigerator. Sauté rough cut peaches in maple syrup, (I did not peel mine) until tender, stir in coconut oil. Blend peach mixture until smooth, let chill. Once peaches are chilled, stir chia seed mixture and peach mixture together and continue to keep chilled until serving. Taste, add more maple syrup if needed.

Chia Pumpkin Pudding ©

2 T chia seeds
4 2/3 oz coconut milk (just over ½ cup)
3 T maple syrup
1 tsp vanilla
1/8 tsp salt
1/2 tsp cinnamon
2 cup cooked squash (measure squash before cooking)
1 T plus 2 tsp coconut oil

Mix the chia seeds, coconut milk, maple syrup, vanilla, salt, cinnamon in a medium bowl, stir occasionally while letting seeds soak up the coconut milk (for 40 minutes to an hour).

Meanwhile peel, cube and steam the squash until it is soft then blend into creaminess with the coconut oil. When seed and coconut milk reach a gelatinous mass and before they become clumped together, (and while the squash is till hot) whisk seed mixture together with squash and coconut oil mixture.

Chia Pumpkin Cheesecake ©

(Dairy Free)

6 T chia seeds

4 oz coconut milk (½ cup)

¼ cup maple syrup

1 tsp vanilla

Pinch of salt

1 tsp cinnamon

1/2 tsp ginger

Pinch of clove

Pinch of nutmeg

2 cups cooked squash or pumpkin cooked

(start with 4 cups it will cook down to 2 cups)

3 T coconut oil

Mix the chia seeds, coconut milk, maple syrup, vanilla, salt, cinnamon in a medium bowl, stir occasionally while letting seeds soak up the coconut milk (for 30-40 minutes).

Meanwhile bake or steam the squash until it is soft then blend into creaminess with the coconut oil. When seeds and coconut milk reach a gelatinous mass and before they become clumped together, (and while the squash is still hot) whisk seed mixture together with squash and coconut oil mixture.

Divide into 3 oz. servings. Place in refrigerator for a time to set up, several hours. Pudding stays well in the refrigerator for several days.

Going Beyond Wellness Rhubarb Cake (C)

1 Homemade Yellow Cake OR 1 Yellow Cake Mix—Little Bay Baking

(Free of gluten, wheat, yeast, soy, casein and dairy)

1/2 cup grapeseed oil

1 cup soy milk

4 large eggs

4 cups chopped rhubarb or blueberries or a mix of both

3 T maple syrup

1 pinch of salt

To make the rhubarb sauce—In a sauce pan sauté rhubarb and maple syrup on moderate heat until it becomes rhubarb sauce, (15-20 minutes) don’t add water. If using blueberries, mix into rhubarb sauce after it is cooked. Preheat oven

to 350 degrees. Make the cake from scratch or mix according to package

directions, pour into oiled 9 X 13 baking dish. Stir rhubarb sauce into the

cake being careful not to nick the sides or bottom of baking dish with

spoon. Bake at 35-40 minutes in 350 degree oven, check with wooden

stick before removing. Let cool, serve with Going Beyond Wellness Pudding.

Going Beyond Wellness Hummus ©

1 – 14 oz can garbanzo beans or 2 cups cooked garbanzo beans

1/4 c olive oil

1/4 c lemon juice

1/4 c sesame tahini

2 cloves garlic

1 tsp cumin

1 tsp salt

Put everything together in blender or food processor blend until smooth, you can add up to 1/4 c water to thin to desired texture.

Yellow Tomato Salsa (C)

Sweeter than most salsas

3 yellow tomatoes, diced small

2 lipstick peppers, diced small

2 tsp. grape seed oil

3 cloves of garlic, diced, smashed with salt, roasted in grape seed oil

½ Tbls. Smokey chipotle pepper, diced fine

1 tsp. salt

1 generous pinch of black pepper

1 small handful cilantro, chopped

Mix diced tomatoes, red and chipotle peppers toss with hot roasted garlic, salt and peper to taste, stir in diced cilantro.

Rebecca’s Potato Crab Apple Pancakes ©

1 cup diced crab apples

4 tsp maple syrup

¼ cup diced onions, caramelized

1 cup fingerling potatoes

1/2 cup wheat free baking mix

¼ tsp of salt

½ cup of rice milk

1 egg

1 tsp grape seed oil

Dice and caramelize onions, steam and smash potatoes, take seeds out of crab apples, rough cut and sauté in maple syrup, combine all ingredients, fry as pancakes.

2-3 servings

Rebecca’s Potato, Crab Apple, Summer Squash (C)

1 cup potatoes

1 cup grated summer squash

1 cup diced crab apples

4 tsp maple syrup

1/2 cup diced onions, caramelized

1/2 tsp of salt

1 egg


1 tsp grape seed oil

Dice and caramelize onions, take seeds out of crab apples, rough cut and sauté in maple syrup, combine all ingredients, fry as pancakes.

2-3 servings

Zucchini Potato Pancake ©

Measure all ingredients after chopping

1 cup potatoes, steamed & shredded

1 cup zucchini, raw, shredded

1 cup crab apples, seeded and diced

3/4 cup celery leaves, diced

1 cup onions, minced

1 egg

1/2 cup pancake mix

3 tsp Grape seed oil,

(2tsp to caramelize onions, 1 tsp into mix)

1/4 tsp Salt & Pepper to taste

Sauté crab apples and celery leaves in maple syrup, caramelize onions, steam and shred potatoes, mix with shredded zucchini, egg, pancake mix, 1 tsp grape seed oil, salt and pepper. Fry as pancakes. Serve with pesto. Makes 12-2inch pancakes.

Crab Apple Pancakes ©

1 cup crab apples, cored and diced

4 tsp maple syrup

¼ cup onions, diced & caramelized

1/2 cup wheat free baking mix

¼ tsp of salt

¼ cup of rice milk

1 egg

1 tsp grape seed oil

Caramelize onions, sauté crab apples in maple syrup, combine all ingredients, stirring until pancake batter lumps are gone, fry as pancakes. 2-3 servings

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